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Pairing certain foods together can enhance the absorption process, allowing you to maximize the benefits of each nutrient. These combinations not only help nutrients to be used better but also apply when taking prenatal vitamins or other supplements into your diet. Choosing your food wisely and knowing how different foods work together can really boost your health and well-being while you're pregnant!
Iron
Fact: There is heme iron(from animal sources) and non-heme iron(from plant sources).
Increase iron absorption with a source of
Vitamin C: 5, 7
- Include orange slices with spinach, for example: through a smoothie or by adding orange slices in a salad.
- Sources of vitamin C include citrus fruits (oranges, grapefruits, lemons, and limes), dark green leafy vegetables, bell peppers, melons, tomatoes, cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower) and strawberries.
Vitamin A and beta-carotene: Vitamin A aids in releasing stored iron in the body, crucial for preventing iron deficiency anemia. Beta-carotene, found in plants and fruits, can be converted into vitamin A. 6, 7
- Sources of beta-carotene include carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, apricots, oranges, and peaches.
Heme iron, such as meat, fish, and poultry. These foods provide heme iron, which is well-absorbed, and can also enhance the absorption of non-heme iron. 7
Combining heme iron with non-heme iron in a meal can increase overall iron absorption. 1, 7
Did you know? Calcium can decrease iron absorption. If you're taking iron and calcium supplementation, avoid taking them at the same time.
Separate calcium-rich foods: Avoid consuming calcium-rich foods (like dairy products) at the same time as iron-rich foods. Space them out by a few hours.
Diversify your diet: Include a variety of iron sources in your meals, such as lean meats, poultry, fish, legumes, and leafy greens, to help maintain adequate iron levels.
Iron-Rich Foods!
Folate
Fact: Folate is naturally found in many foods, but the synthesized form known as folic acid, which is added to foods and supplements, is better absorbed than the natural form. 2
Folate Rich Foods!
Increase folate/folic acid absorption with a source of
Vitamin C 8
Take your supplement with a glass of orange juice for example. This will help the folic acid be absorbed and you'll get extra folate from the orange juice.
Or have a tomato and avocado salsa with whole grain/multigrain tortilla chips: Tomatoes supply vitamin C, and avocados offer folate.
Vitamins
Fact: There are fat-soluble vitamins and water-soluble vitamins.
Fat-Soluble Vitamins: Vitamin A, D, E, K
Consuming fat-soluble vitamins alongside meals containing healthy fats enhances their absorption by the body. Unlike water-soluble vitamins, which dissolve in water and are excreted through urine when in excess. Fat-soluble vitamins are stored in the body's fatty tissues and liver for future use. This unique characteristic allows the body to keep these vitamins over a longer period, providing a reserve to draw from when needed.
Better Absorption: Combine the fat-soluble vitamins foods with healthy fats such as avocado, olive oil, chia seeds, flax seeds, walnuts, almonds, coconut oil, full-fat yogurt, or salmon when cooking to have better absorption of these vitamins. 1
For example, having a salad with olive oil dressing (for Vitamin E and K) or taking Vitamin D supplements with a meal containing healthy fats.
Foods High in Fat-Soluble Vitamins:
Vitamin A: Found in liver, leafy greens, fish oil, eggs, and dairy products.
Vitamin D: Obtained from sunlight exposure, fortified foods, fatty fish, and egg yolk.
Vitamin E: Found in nuts, seeds, vegetable oils, and leafy green vegetables.
Vitamin K: Present in leafy green vegetables, broccoli, Brussels sprouts, and some vegetable oils.
Water-Soluble Vitamins: Vitamin C and the B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12).
Water-soluble vitamins dissolve in water and are not stored in the body to a significant extent. Because they are not stored, the body takes what it needs and excretes any excess through urine. That is why water-soluble vitamins need to be replenished regularly through your diet. 3
Better Absorption: Water-soluble vitamins are very easily absorbed by the body. They can be taken anytime and do not require any specific type of food to be well-absorbed. Having a balanced diet that includes fruits, vegetables, whole grains, and protein sources helps meet your body's daily vitamin needs.
Tips to maximize nutrient intake and support digestion:
-> Chew thoroughly: Take your time to chew food thoroughly before swallowing. This not only aids in digestion but also allows for better absorption of nutrients. By breaking down food into smaller pieces, you ease the action of digestive enzymes and promote better digestion. 10
-> Some peels are edible: Don't discard the outer skin of fruits and vegetables, as it often has valuable nutrients. Leaving the peel on can provide you with an extra boost of vitamins, minerals, antioxidants, and fiber. For example, lemon peels are rich in fiber and antioxidants, while the skins of potatoes, apples, and carrots also offer nutritional benefits. Some other edible peels are pears, peaches, cucumbers, zucchini, oranges, even kiwis. Simply wash and prepare these foods with the skin intact to reap the rewards of their nutrient-rich peels. 1, 9
Foods High in Water-Soluble Vitamins:
Vitamin C: Citrus fruits, berries, papayas, pineapple, bell peppers, and broccoli.
B-Complex Vitamins: Whole grains, meat, fish, poultry, dairy products, leafy greens, legumes, eggs, and fortified cereals.
Did You Know?
When you're boiling veggies, some water-soluble vitamins may leach into the water. But don't worry, it's still a great way to get your nutrients, especially during pregnancy. Boiled veggies might lose a bit of their vitamins, but they're way healthier than fried options. So, even though some vitamins might be lost in the water, boiling veggies is still a smart choice to keep you and your baby healthy. The good news is that there are so many other minerals and vitamins that are left intact, and many different ways to cook vegetables. Make sure to mix it up different cooking methods to get a good balance of nutrients. 4
A little trick you can use when boiling vegetables is to cook them until they are tender but not overdone.
References:
1.Havranek R. How to Boost Your Nutrient Absorption. Russell Havranek, MD. Published July 17, 2023. Accessed March 16, 2024. https://russellhavranekmd.com/boost-your-nutrient-absorption/#:~:text=There%20are%20many%20ways%20to
2.Harvard School of Public Health. Folate (Folic Acid) – Vitamin B9. The Nutrition Source. Published September 18, 2012. https://www.hsph.harvard.edu/nutritionsource/folic-acid/
3.What Is the Difference Between Fat-Soluble and Water-Soluble Vitamins? Verywell Health. https://www.verywellhealth.com/fat-vs-water-soluble-998218#:~:text=Water%2Dsoluble%20vitamins%20are%20those
4.Franziska Spritzler, RD, CDE. How Cooking Affects the Nutrient Content of Foods. Healthline. Published November 7, 2019. https://www.healthline.com/nutrition/cooking-nutrient-content#boiling-simmering-and-poaching
5.Mayo Clinic. Iron deficiency anemia - Symptoms and Causes. Mayo Clinic. Published January 4, 2022. https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
6.Garcı́a-CasalMN, Layrisse M, Solano L, et al. Vitamin A and β-Carotene Can Improve Nonheme Iron Absorption from Rice, Wheat and Corn by Humans. The Journal of Nutrition. 1998;128(3):646-650. doi:https://doi.org/10.1093/jn/128.3.646
7.Tan V. How to Increase the Absorption of Iron from Foods. Healthline. Published June 17, 2022. https://www.healthline.com/nutrition/increase-iron-absorption#enhancing-iron-absorption
8.Alcazar Magana A, Reed RL, Koluda R, Miranda CL, Maier CS, Stevens JF. Vitamin C Activates the Folate-Mediated One-Carbon Cycle in C2C12 Myoblasts. Antioxidants. 2020;9(3):217. doi:https://doi.org/10.3390/antiox9030217
9.Should You Peel Your Fruits and Vegetables? Healthline. Published 2017. https://www.healthline.com/nutrition/peeling-fruits-veggies
10.Zelman KM, RD, LD, MPH. Crunch! Chew Your Way to Healthier Eating. WebMD. https://www.webmd.com/obesity/features/crunch-chew-your-way-to-healthier-eating
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